Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Boiled Mustard Greens

Weight per 500 calories

Roasted Sunflower Seeds

86g

Boiled Mustard Greens

1923g

Roasted Sunflower Seeds have 22.4 times more energy per 100g than Boiled Mustard Greens. It has very high energy density when compared to other foods. Boiled and Drained Mustard Greens having very low energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Boiled Mustard Greens?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Boiled Mustard Greens

31%

13%

56%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Boiled Mustard Greens

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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44%42.8g

Fat

9.3%9.04g

42.8 gvs9.04 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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14%4.5g

Saturated Fat

0.72%0.23g

4.5 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.7%0.059g

Omega 3

26.4%0.42g

0.059 gvs0.42 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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166%28g

Omega 6

2.7%0.46g

28 gvs0.46 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%20.7g

Carbohydrate

66.7%86.7g

20.7 gvs86.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.23%2.35g

Sugars

37.4%27g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.35 gvs27 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.54g

Fiber

101%38.5g

9.54 gvs38.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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29.7%16.6g

Protein

88%49.2g

16.6 gvs49.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Boiled Mustard Greens

0%0μg

Vitamin A

1321%11885μg

RAE, retinol activity equivalents

0 μgvs11885 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.6%0.091mg

Vitamin B1

65.7%0.79mg

Thiamine

0.091 mgvs0.79 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16.3%0.21mg

Vitamin B2

93%1.2mg

Riboflavin

0.21 mgvs1.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38%6.05mg

Vitamin B3

52%8.33mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs8.33 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

121%6.05mg

Vitamin B5

46%2.3mg

Pantothenic acid

6.05 mgvs2.3 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53%0.69mg

Vitamin B6

145%1.9mg

Pyridoxine

0.69 mgvs1.9 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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51%204μg

Vitamin B9

43.3%173μg

Folates and Folic Acid

204 μgvs173 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.34%1.2mg

Vitamin C

541%487mg

Ascorbic acid

1.2 mgvs487 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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149%22.4mg

Vitamin E

228%34.2mg

Tocopherols and Tocotrienols

22.4 mgvs34.2 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.93%2.3μg

Vitamin K

9498%11398μg

Phytomenadione or phylloquinone

2.3 μgvs11398 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Sunflower Seedsvs Boiled Mustard Greens

6%60mg

Calcium

227%2269mg

60 mgvs2269 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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175%1.57mg

Copper

312%2.8mg

1.57 mgvs2.8 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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41%3.26mg

Iron

209%16.7mg

3.26 mgvs16.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26.4%111mg

Magnesium

59.5%250mg

111 mgvs250 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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79%1.8mg

Manganese

1.8 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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142%992mg

Phosphorus

115%808mg

992 mgvs808 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21.5%730mg

Potassium

92%3115mg

730 mgvs3115 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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124%68μg

Selenium

21%11.5μg

68 μgvs11.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.17%2.58mg

Sodium

11.5%173mg

2.58 mgvs173 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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41.3%4.54mg

Zinc

38.5%4.23mg

4.54 mgvs4.23 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.028%1.03g

Water

47.7%1765g

1.03 gvs1765 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Boiled Mustard Greens:

Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Vitamin B5 than Boiled and Drained Mustard Greens.
While Boiled and Drained Mustard Greens contain more Vitamin A, 8.7 times more Vitamin B1, 5.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B6, 404.5 times more Vitamin C, 1.5 times more Vitamin E and 4913.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Mustard Greens have similar amounts of Vitamin B9 per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Boiled Mustard Greens:

Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Phosphorus and 5.9 times more Selenium than Boiled and Drained Mustard Greens.
While Boiled and Drained Mustard Greens contain 37.7 times more Calcium, 1.8 times more Copper, 5.1 times more Iron, 2.3 times more Magnesium, 4.3 times more Potassium, 67.2 times more Sodium and 1712.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Mustard Greens have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 4.7 times more Fat, 19.4 times more Saturated Fat and 61 times more Omega 6 than Boiled and Drained Mustard Greens.
While Boiled and Drained Mustard Greens contain 7.1 times more Omega 3, 4.2 times more Carbohydrate, 11.6 times more Sugars, 4 times more Fiber and 3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Mustard Greens have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Mustard Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsBoiled Mustard GreensVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Frozen Mustard GreensBoiled Mustard GreensVS Frozen Mustard Greens

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Boiled Mustard Greens

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Boiled Mustard Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: